'Willpower Instinct' author Kelly McGonigal explains how to take control

SANTA CRUZ - Kelly McGonigal, a psychologist who teaches one of Stanford University's most popular courses, has an explanation for why people who feel guilty about eating too much, drinking too much, or spending too much find it hard to change.

It's the "what-the-hell effect."

In other words, "I've already screwed up and I might as well give in," she said, explained the science behind the behavior to 125 people at the Santa Cruz Chamber of Commerce Women in Business luncheon at the Cocoanut Grove on Thursday.

This explains the behavior of dieters who don't shed pounds, students who procrastinate, addicts who relapse, gamblers who lose money and sexual predators, according to McGonigal.

"We think guilt is motivating. It isn't," she said.

What's the alternative?

Acknowledge the guilt, realize you're human and forgive yourself, according to McGonigal, citing "the doughnut study."

In this study, women had to eat a doughnut, then were asked to rate candy, tasting as much candy as they wanted. Women who were told "you might be feeling guilty" about eating the doughnut ate much less candy, 28 grams instead of 70 grams.

Although stress undermines willpower, McGonigal said it's possible to train the prefrontal cortex in your brain to "pause and plan" so the part of your mind that knows what you really want will win out over the other part that wants immediate pleasure.

She suggested these strategies: Slow down your breath to keep the heart from speeding up and the body going into stress mode; avoid trying to get by on fewer than six hours of sleep and know a single night of sleep can re-set your body; exercise to improve blood flow to the prefrontal cortex, or try yoga or meditation.

"Our society is built on shame," said Theresa Tucciarelli of La Selva Beach. "No wonder we have so many problems."

Duf Fischer, a chamber ambassador, felt "pumped" afterward, saying, "We have so much more power than we think we have."

Janet Janssen, who owns Creative Workshops for a Change in Felton, agreed.

"I feel better already," she said.

During a networking session on accomplishments, Jaimi Ellison of Santa Cruz Core Fitness said she raised $2,500 for Second Harvest Food Bank and Janene Adema of Bay Federal Credit Union talked about an associate who took time to show compassion to a customer who had lost four loved ones.

Pat Wadors of Plantronics asked everyone in the room to support "Grind Out Hunger" to prevent children from suffering malnutrition and diabetes.